Understanding Heart Rate Zones
What are heart rate zones, and what zone is appropriate to train in?
By Jessica Stone
If you’re working out largely within group classes, with online videos, or on your own, this blog is going to give you the basic tools to help you label your specific heart rate zones, as well as basic guidelines on how to apply those zones to your training and goals.
There are group fitness business models out there that break down Heart Rate Zones into 5-6 different zones as a marketing tool to “set their business apart.” But what do these zones mean for you? This blog is about helping you find the clarity that you’ve been missing.
Even though those zones do have scientific validity for the fitness coach/professional when planning their clients’ and/or athletes’ programs, the average “exerciser” or group fitness enthusiast does not need to bog themselves down within those details. And even for some, those details can be a roadblock to even starting! That's why I’m offering you the NASM model of cardiovascular stage training.
Your first step is to find your specific Heart Rate Max (HRmax). It's a simple calculation: subtract your current age from 220. For example, I’m currently 37 years old, so my current heart rate max is going to be 183 beats per minute (i.e. 220 - 37 = 183). This is the number that your heart rate should not exceed during training. Setting a goal to train at or over your heart rate max is not recommended for your own health and safety.
Once you have your HRmax you can then quickly calculate your heart rate-specific training into 3 zones:
Zone 1 = 65-75% of HRmax
Zone 2 = 76-85% HRmax
Zone 3 = 86-95% HRmax *notice this does not measure to 100% of HRmax—because training at or to one's HRmax is not advisable.
To find your zones, multiply your HRmax by the percentage you’re looking for, then divide by 100. Let’s continue to use my age as the example: 183 x 65 = 11,895 / 100 = 118.95 gives me 65% of my HRmax). So my current HR training zones are:
Zone 1 = 118 (65%) - 137 (75%)
Zone 2 = 139 (76%) - 155 (85%)
Zone 3 = 157 (86%) - 173 (95%)
Now we can break down how these specific zones apply to the stages (or levels) of intensity training they correspond with. The purpose of these stages and using your HR as a measure, is to avoid overtraining.
Stage I training - Your foundation. You may look at this stage as the “endurance phase.”
We cannot safely or efficiently progress to the next stages without having the foundation of Stage I in place.
Characterized by the ability to stay within your zone 1 HR the entire session.
You should also be able to carry on a conversation throughout the duration of the activity.
Once you can maintain zone 1 HR for at least 30 minutes, 2-3 times per week, then you will be ready to add the next stage of cardiovascular training— if that fits your current goals and health and fitness considerations
Stage II training - For folks who have are ready—and have goals—to increase their cardiovascular workload.
Characterized by your ability to stay within zones 1 and 2 of your HR.
This stage is what a lot of “interval group fitness” business models are trying to offer.
Knowing your HR zones will help you understand when you’re pushing too hard and need to slow down, as well as when you’re not pushing enough and need to put in more effort.
Stage III training - For folks who are looking to explore their power output or “explosivity.”
Incorporates zone 3 HR levels and still should not be aimed at exceeding 95% of your HRmax.
For most folks, intervals within zone 3 HR should be around 30 - 60 seconds long, before bringing the level of training back down to zone 2 or zone 1.
Depending on an individual's fitness level and goals, the time taken in zone 3 can certainly be programmed to exceed 60 second intervals. This is in service of avoiding overtraining and possible resulting injuries.
The American Heart Association recommends at least 150 minutes of light-to-moderate aerobic activity (50-60% HR) per week, in addition to 75 minutes per week of vigorous exercise (70-85% HR) as a significant avenue to decrease all cause mortality. An example of 150 minutes of light-to-moderate activity each week looks like walking for 22 minutes each day. An example of 75 minutes of vigorous activity each week looks like 15 minutes of Stage II training five times a week.
Knowing your heart rate zones and how you can apply them to your specific cardiovascular health goals is a great way to get more out of your workouts.
